Self-Care For Your Back: Heart Bench Option #1 Blanket

Self-Care For Your Back: Heart Bench Option #1 Blanket


hi guys is Katy. I’m gonna be doing
actually a series of three videos all a variation on the same thing it’s called
Heart bench. This is my number one homework that I give to my clients my
massage clients my self care clients because if something’s very simple and
it’s something we can do every day and I’m giving options because some of
them used yoga props and but we don’t need necessarily yoga props. So Heart
bench is basically a great passive shape that we can put our body in that helps
us counteract a flexion, the rounded sitting who we do all the time whether
we’re in our chairs or resting back or rounding our spine. I’m in my other video
the shoulder video I talked about the same thing and about how it gets really
tight in the front So this is going to actually help allow the back body
muscles that are overstretched to come back to more of a resting length and
actually begin to lengthen the front body to counteract all the shortening
it’s doing so the first one is going to be with a blanket. Everybody has a
blanket at home. So I haven’t yoga blanket here. It could be any regular
blanket you have. Make it into a rectangle and then roll it really really
tight into like a jelly roll form so you kind of have a homemade bolster. Just sit
right in front of it, take the blanket right up to your low back, place your
hands on either side of the blanket and gently rest the spine on the blanket.
Keep the knees bent because this is a backbend quote-unquote and this may feel
a little uncomfortable at first and this will help keep the low back a little
more safe. Start with your arms alongside the body palms facing up is really nice
because that’s more external rotation and it’s a gentle opening in the front
body and then close your eyes and begin to focus on your breath. Slowing your
breath down, in and out through the nose as you let your body get used to this
particular shape. Now I’m just going to speed up just for demonstration purposes,
but if the low back feels okay you can take your legs long, or you can even
bring the soles of your feet together and come into a butterfly.
You can even prop up with pillows or yoga blocks if you have them underneath
your knees in a more restorative shape. But one thing that’s really good after
you’re in the shape you can stay in the shape for a 5 even 10 minutes you can
begin to take your arms out to a T which accentuates this lengthening in
the front body and then stay here just focusing on the breath relaxing the
muscles and enjoying Heart bench. I’m gonna stay here for a few minutes go to
the next video for another option. See you in a minute.

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